The pre- and post-exercise mobilizations may require gym equipment. Plan to do those in the gym before and/or after you work out.

Most of the pain prescription and daily maintenance mobilizations can be done at home. You will need some basic mobility equipment, though — like a foam roller and some lacrosse balls. We will reveal exactly what gear to get as you go through the Virtual Mobility Coach free trial. And we will also show you the best options to keep things affordable, too.

Mobilizing is a great way to help you relax after a long day. It activates your parasympathetic nervous system, which is the “resting” state of your body. So if you mobilize before bed it can help you sleep better.

If you wake up with pain, you can also use your pain prescription first thing in the morning. That may help you spend the rest of your day pain-free. And you can always mobilize again if your pain starts to return.